Overview
To lose weight you need to go about it the same way you would achieve anything. Set realistic goals, expectations and educate yourself with the most up-to-date studies out there. Note: We have updated this article on September 30th, 2016.
Numbers 1-5
1.
. Write it down
Studies have shown that simply writing down your workouts (source) will help keep you in the gym longer and keep you progressing. Try a workout diary or log.
2. Workout with a buddy
Working out with a partner increases motivation and who doesn't like to talk to someone while they are having an endorphin rush?
3. Plan your meals out every Sunday
It will help keep you on track and spend less money.
4. Progressive overload and eccentric training
Progressive overload, and eccentric type training is extremely important for increased muscle mass (source).
5. Eat 5-6 times per day (with protein from food and whey)
Eating more often can help with your satiety, insulin control and much more. (source 2016)
Studies have shown that simply writing down your workouts (source) will help keep you in the gym longer and keep you progressing. Try a workout diary or log.
2. Workout with a buddy
Working out with a partner increases motivation and who doesn't like to talk to someone while they are having an endorphin rush?
3. Plan your meals out every Sunday
It will help keep you on track and spend less money.
4. Progressive overload and eccentric training
Progressive overload, and eccentric type training is extremely important for increased muscle mass (source).
5. Eat 5-6 times per day (with protein from food and whey)
Eating more often can help with your satiety, insulin control and much more. (source 2016)
Printable Charts
Charts are a great way to help yourself become accountable. Get yours to print now.
Numbers 6-10
6. Set realistic expectations
To lose weight using a proper diet and exercise plan expect to lose 1-3 pounds a week. Chances are that if you are losing more than that you're probably cheating with pills or taking some sort of diaretic.
7. Stop dieting
YOYO diets or pills are NOT good for your body and may make it more difficult to reduce your body weight the following attempts (source)
8. If you are hungry at night, have cereal
A recent research study concluded that people that snacked on cereal instead of their chips counterparts lost more weight.
9. FOCUS
The gym was created for working out not taking 10 minute breaks between sets.
10. Prioritize your goals
What do you want to get out of your workouts? Why not train that way. A lot of people want to bulk up and then do 130 minutes of cardio. Sit down and think out your workout in accordance to your goals.
To lose weight using a proper diet and exercise plan expect to lose 1-3 pounds a week. Chances are that if you are losing more than that you're probably cheating with pills or taking some sort of diaretic.
7. Stop dieting
YOYO diets or pills are NOT good for your body and may make it more difficult to reduce your body weight the following attempts (source)
8. If you are hungry at night, have cereal
A recent research study concluded that people that snacked on cereal instead of their chips counterparts lost more weight.
9. FOCUS
The gym was created for working out not taking 10 minute breaks between sets.
10. Prioritize your goals
What do you want to get out of your workouts? Why not train that way. A lot of people want to bulk up and then do 130 minutes of cardio. Sit down and think out your workout in accordance to your goals.
Numbers 11-15
11. StudyMany people rely on the media to feed them information about fitness. Many fitness professionals can't stand myths about weight loss. Ie. The new fad of the a magic shaking fat loss machine.
12. Know your body
Different people need a different caloric intake, workout and motivation.
13. 90 10 rule
The 90% to 10% rule implies that you eat right 90% of the time and eat 'ok' the other 10% of the time.
14. Limit your Negatives
Find things that are preventing you from workout out and change it. Make a list of these things. Post them everywhere that you go
15. You are what you eat
So you haven't eaten well in some time? The chances are that it shows. Start today and make a list to ban those items that you just can't resist.
Numbers 16-20
16. Weigh yourself dailyI'm not saying to go crazy but just be aware of your gains and loses, it will help keep you on the track to improvement. There are lots of awesome new wifi scales that help motivate you.
17. Think before you order
Before you order those fries with the white bun burger, think about what you're goals are. Do you really think you'll get there eating like this?
18. Get rid of bad food
The less temptation you have in your kitchen the better. Bad food can come in nice colorful packaging. The best way to tell if it's good for you is, did it just come from a package?
19. Use vinegar
Vinegar helps regulate blood sugar levels (source). Also, try cinnamon on your morning steel cut oatmeal.
20. Get a fitness tracker
Fitness trackers are a great tool to help you keep moving throughout the day. Take a look at our review of the best ones in 2015
Numbers 21-25
21. Take a high EPA/DHA fish oil
Fish oil not only helps decrease the risk of cancer but it helps you shed fat (source)
UPDATE: Upon the most recent study with regards to an increased chance of cardiovascular disease when supplementing with EPA/DHA it is recommended that you eat fatty fish two times per week.
22. Drink coffee
Not only does coffee help increase your body temperature but recent research suggest that coffee also helps decrease heart disease by as much as 40% (in women).
23. Drink water
Water does not contain fat, sugar or carbs. Aim for drinking 8 glasses of water per day as a goal.
24. Drop the soda, alcohol and juices
It's clearly a waste of calories and you know this already. Why are we even still talking about this.
25. Think about your portion sizes
When you start logging your food intake you start to realize what portions are from which macronutrients.
Fish oil not only helps decrease the risk of cancer but it helps you shed fat (source)
UPDATE: Upon the most recent study with regards to an increased chance of cardiovascular disease when supplementing with EPA/DHA it is recommended that you eat fatty fish two times per week.
22. Drink coffee
Not only does coffee help increase your body temperature but recent research suggest that coffee also helps decrease heart disease by as much as 40% (in women).
23. Drink water
Water does not contain fat, sugar or carbs. Aim for drinking 8 glasses of water per day as a goal.
24. Drop the soda, alcohol and juices
It's clearly a waste of calories and you know this already. Why are we even still talking about this.
25. Think about your portion sizes
When you start logging your food intake you start to realize what portions are from which macronutrients.
Numbers 26-30
26. Set alarms for your workout, or snack times
The more you can remind yourself to eat right, and workout the better. This could also be useful for your 'weak' moments in the night.
27. Add spices to all your food
Spices are very healthy and loaded with flavour. There is no excuse not to use them. Put them beside where you prepare your meals.
28. Write a self-contract
A self-contract will help keep you on track. It may also bring your 'co-signer' into a certain contract to help you achieve your goal.
29. Performance review
Look at your progress monthly and reassess. This is the only way to see why you aren't improving to reach your goals.
30. Salad is available
Salad is always available at restaurants, just make sure you add the chicken, tuna and nuts to keep it packed full of nutrients. Skip the dressing and you and I are going to get along well.
The more you can remind yourself to eat right, and workout the better. This could also be useful for your 'weak' moments in the night.
27. Add spices to all your food
Spices are very healthy and loaded with flavour. There is no excuse not to use them. Put them beside where you prepare your meals.
28. Write a self-contract
A self-contract will help keep you on track. It may also bring your 'co-signer' into a certain contract to help you achieve your goal.
29. Performance review
Look at your progress monthly and reassess. This is the only way to see why you aren't improving to reach your goals.
30. Salad is available
Salad is always available at restaurants, just make sure you add the chicken, tuna and nuts to keep it packed full of nutrients. Skip the dressing and you and I are going to get along well.
Numbers 31-35
31. Get a massage
Reduce your stress and stay in control of your workouts.
32. Encourage yourself
A self positive outlook is a great attribute to have.
33. Get a personal trainer
A personal trainer is a great tool to help you stay on the right track.
34. Try a different cardio machine
Sticking to the same cardio machine can wreak havoc on your muscles and actually increase the risk of injury if you try something other than that machine.
35. Stretch daily
Stretching is important for injury prevention and overall health. After all, a longer muscle is a stronger muscle. Dynamic stretching should be encouraged before a workout while static stretching is good for after when your muscle is warm (source).
Reduce your stress and stay in control of your workouts.
32. Encourage yourself
A self positive outlook is a great attribute to have.
33. Get a personal trainer
A personal trainer is a great tool to help you stay on the right track.
34. Try a different cardio machine
Sticking to the same cardio machine can wreak havoc on your muscles and actually increase the risk of injury if you try something other than that machine.
35. Stretch daily
Stretching is important for injury prevention and overall health. After all, a longer muscle is a stronger muscle. Dynamic stretching should be encouraged before a workout while static stretching is good for after when your muscle is warm (source).
Numbers 36-40
36. Drink an after workout shakeAfter workout shakes have been proven to help increase muscle mass more than just drinking water. Your body needs those fast acting amino acids found in whey protein to help build muscle mass. Recent research suggests you have 3-4 hours instead of the 90 minute window that some fitness professionals suggest (source).
37. Ignore the Body Mass Index (BMI)
BMI is a good indicator for the average individual but if you're in good shape with a decent amount of muscle mass you should forget about it.
38. Don't lift weights while sick
Just wait for the cold to pass and then train hard again. Nobody wants your cold or flu. Here are the guidelines.
39. Try HIIT
High Intensity Interval Training is the best way to burn fat for the little time that you have. There is no excuse not to encorporate this into your workouts.
40. Eat more fruits and vegetables
The chances are that you're not eating enough. Wait, I'm going to guess that you have plenty of fruit. Lets cut down on the fruit juices and up your vegetable intake.
Numbers 41-45
41. Mood eating
Know when your body tells you to eat simple carbs/fat and prevent it.
42. Try something different
Bored of the same routine? Try cross training with a new sport. It's a great way to keep in shape and stay happy.
43. Whey Protein
Whey protein is an excellent way to keep yourself in an anabolic state after a catabolic workout. Read up on protein here.
44. Keep your gym close
The closer the gym is to your house the higher the chances that you'll workout. If you plan on moving, consider the closest gym.
45. Do not overtrain
There are plenty of ways to prevent overtraining and one of them is going outside and learning a new sport.
Know when your body tells you to eat simple carbs/fat and prevent it.
42. Try something different
Bored of the same routine? Try cross training with a new sport. It's a great way to keep in shape and stay happy.
43. Whey Protein
Whey protein is an excellent way to keep yourself in an anabolic state after a catabolic workout. Read up on protein here.
44. Keep your gym close
The closer the gym is to your house the higher the chances that you'll workout. If you plan on moving, consider the closest gym.
45. Do not overtrain
There are plenty of ways to prevent overtraining and one of them is going outside and learning a new sport.
Numbers 46-50
46. Eat Quinoa
Not only is Quinoa a superfood but it contains complete protein and tastes great. Read up on this awesome grain.
47. Abs three times a week
If you are lifting weights for reducing your body fat you only need to do abdominal exercise three times per week.
48. Green Tea
This supertea is great for increasing metabolism and decreasing overall fat.
49. Imagery
Imagery is a great tool to help you complete the scheduled amount of reps and sets (You are writing your workouts down, right?!).
50. Brain
Don't forget about training your brain daily with new brain puzzles. It's fine to have a goal but don't forget about keeping your mind sharp.
Not only is Quinoa a superfood but it contains complete protein and tastes great. Read up on this awesome grain.
47. Abs three times a week
If you are lifting weights for reducing your body fat you only need to do abdominal exercise three times per week.
48. Green Tea
This supertea is great for increasing metabolism and decreasing overall fat.
49. Imagery
Imagery is a great tool to help you complete the scheduled amount of reps and sets (You are writing your workouts down, right?!).
50. Brain
Don't forget about training your brain daily with new brain puzzles. It's fine to have a goal but don't forget about keeping your mind sharp.
Numbers 51-55
51. Extra-Virgin Olive OilYou should be using this as part of your healthy diet. It contains an excellent fatty acid profile.
52. Salsa
The only condiment that should be in your fridge should be the magical vegetable bottle. Try the more natural kind without extra sugar and preservatives. You usually find this in the refridgerated section.
53. Oatmeal
Oatmeal is a great way to make sure you get your complex carbohydrates in the morning. It should be mixed with some fresh berries and whey protein or egg whites.
54. Periodization
Periodization refers to switching up your goal to make sure your body does not adapt to its stressors.
55. Plyometrics
A great way to increase your fitness level. It increases your speed, agility and boosts your metabolism longer than the slow rep counterpart.
Meal Plan
Getting a customized meal plan created for you will help suit your needs but if you can't get one made we have a great sample.
Numbers 56-60
56. Circuit Training
Probably one of the best ways for a quick workout and to burn fat. Find out how to do it here.
57. Focus on the compound movements
Bench press, deadlifts, squats and military press. They will decrease fat faster than any isolation exercise period.
A recent research study concluded that people that snacked on cereal instead of their chips counterparts lost more weight.
58. Smoothies
They are not just for athletes. Try this recipe creator.
59. If you dont workout, forget the carbohydrates
You can still have complex carbohydrates but only at breakfast.
60. Look at your cereal ingredients
The chances are that the sugar content is through the roof. Try Go-Lean Crunch or Vector.
Probably one of the best ways for a quick workout and to burn fat. Find out how to do it here.
57. Focus on the compound movements
Bench press, deadlifts, squats and military press. They will decrease fat faster than any isolation exercise period.
A recent research study concluded that people that snacked on cereal instead of their chips counterparts lost more weight.
58. Smoothies
They are not just for athletes. Try this recipe creator.
59. If you dont workout, forget the carbohydrates
You can still have complex carbohydrates but only at breakfast.
60. Look at your cereal ingredients
The chances are that the sugar content is through the roof. Try Go-Lean Crunch or Vector.
Numbers 61-65
61. Eat wild pacific salmonGreat protein and great good fats.
62. Take the stairs
Just taking the stairs in a day can drastically increase your metabolism.
63. Quit smoking
For those of you who still do it, think about what you're doing to yourself and your family.
64. Can the pilates and yoga
Hot yoga makes you sweat and you might be sore after but did it create fat melting, muscle pumping muscle? NO,this is the biggest fad right now. Yoga and pilates are incredible for stress and relaxation but don't think it's going to help get your washboard abs.
65. Be honest with yourself
You say that you've done everything to lose weight but after reading this list, have you?
Learn Circuit Training
It's a great way to save time and keep your heart rate elevated throughout your workout.
Numbers 66-70
66. Reminders
Don't be afraid to put notes all over your house, on your steering wheel, on the door to your office. It will help keep your mind focused.
67. Chicken, eggs and fish
These are definitely the best sources of protein you can eat.
68. Workout music
Workout music is an excellent way to keep on task and forget about how tired you are.
69. Forget the gimmicks
The shortcut to success is focus and sticking to your plan.
70. Quiz your weight loss knowledge
Do you know everything about weight loss?
Don't be afraid to put notes all over your house, on your steering wheel, on the door to your office. It will help keep your mind focused.
67. Chicken, eggs and fish
These are definitely the best sources of protein you can eat.
68. Workout music
Workout music is an excellent way to keep on task and forget about how tired you are.
69. Forget the gimmicks
The shortcut to success is focus and sticking to your plan.
70. Quiz your weight loss knowledge
Do you know everything about weight loss?
AND FINALLY
71. Ask QuestionsAfter doing your homework do you have a question to ask a support group? Having a support group is known to help improve adhearance to any change and weight loss is no different.